**MG5's Workout Journal**

[MG5]

2/1/20:

Flat Barbell Bench:
265lbs for 5 sets x 8 reps

Incline Dumbbell Bench:
95’s for 3 sets of 12 reps

Incline Dumbbell Fly:
40’s x 12 reps
50’s x 12 reps
50’s x 12 reps

Cable Fly: (High to Low)
3 sets of 10-15 reps

Incline Press Machine:
210lbs x 15 reps
210lbs x 9 reps
165lbs x 10 reps

Dumbbell Lateral Raises: 3 sets of 12-20 reps

[MG5]

2/2/20: Legs

Barbell Stiff Leg Deadlfit:
325lbs x 3 reps
365lbs x 3 reps
405lbs x 8 reps - PR
315lbs x 8 reps

Barbell Split Squat:
135lbs x 8 reps
155lbs x 8 reps
175lbs x 8 reps

Bulgarian Split Squats:
45lb dumbbell x 12 reps
50lb barbell x 12 reps

Front Foot Elevated Split Squats:
165lbs x 10-12 reps
45lb dumbbells x 12 reps

Lunge in Place:
135lbs x 12 reps
45lb dumbbells x 12 reps

Seated Calf Raises: 4 sets of 10-15 reps with 90lbs

[MG5]

2/4/20: Back, Biceps, Abs

Lat Pulldown:
180lbs x 10 reps
195lbs x 10 reps
210lbs x 12 reps - PR
Dropset to 135lbs x 12 reps

Cable Row:
150lbs x 12 neutral grip
150lbs x 12 neutral grip
150lbs x 12 neutral grip
Dropset to 75lbs x 8-10

Cable Pullover with Rope:
80lbs for 4 sets of 12 reps

Dumbbell Shrug:
120’s x 15 reps
140’s x 12
150’s x 10
Dropset to 70’s x 12-15

Seated Dumbbell Curls: (Alternating)
30’s x 10 reps
30’s x 10 reps
30’s x 10 reps
Dropset to 20’s x 5 reps

Roman Chair Leg Raises: 3 sets of 12 reps

[MG5]

2/5/2020: Shoulders

Seated Dumbbell Rear Delt Fly: 4x10-15 reps
Face Pulls with Rope: 4 sets of 10-15 reps

Dumbbell Laterals:
20’s x 15 reps
25’s x 12 reps
30’s x 12 reps
30’s x 12 reps

Standing Barbell Overhead Press - Alternating Pressing Front and Behind Neck:
95lbs x 12 reps
105lbs x 12 reps
115lbs x 12 reps
125lbs x 12 reps
135lbs x 9-10 reps

Cable Front Raise with Rope: 3 sets of 10-12 reps

[MG5]

2/7/20: Chest

Incline Dumbbell Bench:
95’s x 12 reps
110’s x 12 reps
130’s x 4 reps
80’s x 15 reps

Incline Dumbbell Fly:
50lb dumbbell for 3 sets of 12 reps

Flat Dumbbell Bench Press:
80lbs x 12 reps
80lbs x 12 reps
60lbs x 15 reps (neutral grip)

Cable Fly (High to Low):
3 sets of 10-15 reps

Seated Neutral Grip Chest Press Machine: 3 sets of 10-15 reps

Seated Cable Press: 2 sets of 10-15 reps
Landmine Press: 45lb for 2 sets of 10-12 reps

[MG5]

2/8/20: Legs

Barbell Back Squats: 8 sets of 4 reps with 380lbs

Leg Extensions:
130lbs x 12 reps
170lbs x 12 reps
210lbs x

Seated Leg Curl:
110lbs x 20 reps
130lbs x 15 reps
150lbs x 12 reps

Dumbbell Bulgarian Split Squats:
45lb dumbbell in one hand for 3 sets of 10-12 reps

Standing Calf Raise Machine:
190lbs x 12-15 reps
210lbs x 10-15 reps
250lbs x 10-12 reps
290lbs x 8-10 reps


———————————-


2/09/20: Back

Pendlay Row:
185lbs x 10 reps
185lbs x 10 reps
185lbs x 10 reps

Lat Pulldown:
160lbs x 12 reps (wide overhand)
160lbs x 12 reps (wide overhand)
40lbs x 15 reps (single-arm underhand)
40lbs x 12 reps (single-arm overhand)
40lbs x 10 reps (single-arm neutral grip)

Dumbbell Row:
75lbs x 12 (single-arm)
45lb dumbbells x 12 (two-arm)
35lb dumbbells x 12 (incline, chest-supported)

T-Bar Row:
135lbs x 12 reps
90lbs x 12 reps (dead-stop)

One-Arm Landmine Row:
45lbs for 2 sets of 10 reps

[MG5]

2/10/20: Arms

Seated Tricep Press: (Plate Loaded)
135lbs per side x 15 reps
145lbs per side x 12 reps
155lbs per side x 10 reps - PR
170lbs per side x 8 reps - PR

EZ Bar Incline Skullcrusher:
90lbs x 15 reps
100lbs x 12 reps
100lbs x 12 reps
100lbs x 12 reps

EZ Bar Overhand Tricep Pushdown:
130lbs x 15 reps
140lbs x 12 reps
150lbs x 10 reps
150lbs x 10 reps

Rope Hammer Cable Curl:
100lbs x 12 reps
120lbs x 12 reps
130lbs x 10 reps
140lbs x

Dumbbell Hammer Curl:
40’s for 3 sets of 8 reps

Preacher Curl Machine:
80lbs for 3 sets of 8 reps
4th set dropset to 40lbs x 8 reps

[MG5]

2/12/20: Chest

Flat Barbell Bench Press:
285lbs for 5 sets of 5 reps - volume PR for that weight
(2 minute rest between sets)

Incline Dumbbell Bench Press:
105lbs for 3 sets of 8 reps - volume PR for that weight

Incline Dumbbell Fly:
45lb dumbbells x 12 reps
50lb dumbbells x 12 reps
55lb dumbbells x 12 reps
60lb dumbbells x 12 reps

Cable Fly (Low to High):
3 sets of 10-15 reps

Seated Fly Machine:
90lbs x 12-15 reps
100lbs x 12 reps
100lbs x 10 reps

[MG5]

2/13/20: Back, Rear Delts, and Biceps

One-Arm Dumbbell Row:
105lb dumbbell x 10 reps
120lb dumbbell x 10 reps
130lb dumbbell x 10 reps
140lb dumbbell x 10 reps

Lat Pulldown:
165lbs x 12 reps
165lbs x 10 reps
165lbs x 8 reps
165lbs x 6 reps

T-Bar Row:
180lbs for 3 sets of 10 reps

Standing Cable Rear Delt Fly:
3 sets of 10-15 reps

Barbell Curl:
60lbs x 15 reps
70lbs x 10 reps
70lbs x 10 reps

[MG5]

2/15/20: Legs

Barbell Back Squat:
420lbs x 3 reps
445lbs x 3 reps
470lbs x 3 reps

Dumbbell Walking Lunges:
45lbs each hand x 12 reps
55lbs each hand x 12 reps
55lbs each hand x 12 reps
65lbs each hand x 10 reps

Leg Extension:
130lbs x 12 reps
140lbs x 12 reps
150lbs x 12 reps
160lbs x 10 reps
160lbs x 6 reps

Lying Leg Curl:
70lbs x 15 reps
80lbs x 15 reps
90lbs x 10 reps
100lbs x 10 reps

Calf Raises: 4 sets of 10-15 reps

[MG5]

2/16/20: Shoulders

Dead-Stop Barbell Overhead Press:
115lbs x 6 reps
125lbs x 6 reps
135lbs x 6 reps

Standing Barbell Overhead Press - Alternating Pressing Front and Behind Neck:
115lbs x 12 reps
120lbs x 12 reps
125lbs x 12 reps

Barbell Push Press:
95lbs x 12 reps
115lbs x 10 reps
135lbs x 8 reps

Cable Front Raise: 4 sets of 10-15 reps

Cable Lateral Raise:
3 sets of 10-12 reps

Cable Upright Row: 3 sets of 10-15 reps
Cable Rear Delt Fly: 3 sets of 10-15 reps
Face Pulls: 3 sets of 10-15 reps

[MG5]

2/18/20: Chest

Flat Barbell Bench:
5 sets of 3 reps with 305lbs
(2 min rest between sets)

SUPERSET:
Incline Dumbbell Fly with Incline Dumbbell Bench Press: 3 sets of 15 reps with 40lb dumbbells

Seated Chest Press Machine:
200lbs x 15 reps
240lbs x 12 reps
280lbs x 12 reps
300lbs x 8 reps

Seated Machine Fly:
80lbs for 3 sets of 10-12 reps

[MG5]

Yesterday’s workout

2/19/20: Back

One-Arm Dumbbell Row:
120lbs x 10 reps
130lbs x 10 reps
140lbs x 10 reps
150lbs x 10 reps

Overhand Lat Pulldown: (Wide Grip)
165lbs x 10 reps
165lbs x 10 reps
165lbs x 7 reps

Single-Arm Seated Cable Row: 50lbs for 3 sets of 12 reps

Overhand Cable Lat Pullover (EZ Bar):
80lbs x 15 reps
90lbs x 12 reps
90lbs x 12

Cable Shrugs: 3 sets of 10-15 reps

[MG5]

2/20/20: Arms

SUPERSET:
Tricep Pushdown with EZ Bar
120lbs x 15 reps
130lbs x 15 reps
140lbs x 12 reps
150lbs x 8 reps

Cable Hammer Curl with Rope
120lbs x 12 reps
130lbs x 12 reps
140lbs x 10 reps
150lbs x 8 reps
—————————
SUPERSET:
Underhand EZ Bar Tricep Pushdown:
80lbs x 15 reps
90lbs x 12 reps
100lbs x 12 reps

EZ Bar Cable Curl
80lbs x 12 reps
90lbs x 12 reps
100lbs x 12 reps
—————————-
Machine Preacher Curl:
80lbs x 10 reps
80lbs x 10 reps
80lbs x 9 reps
Dropset to 40lbs x 8 reps

Seated Cable Overhead Extension:
70lbs x 15 reps
80lbs x 12 reps
90lbs x 10 reps
Dropset to 40lbs x 10 reps

[MG5]

2/22/20: Legs

Sumo Deadlift:
435lbs for 4 sets of 2 reps
405lbs for 15 reps - Ties PR

Barbell Stiff Leg Deadlift:
225lbs for 3 sets of 8 reps

Lying Leg Curl:
80lbs x 15 reps
95lbs x 12 reps
110lbs x 10 reps

Leg Press:
360lbs x 15 reps
540lbs x 15 reps
650lbs x 15 reps

Leg Extensions:
145lbs x 15 reps
160lbs x 12 reps
160lbs x 10 reps

Standing Calf Raises (Smith Machine):
4 sets of 10-15 reps

[MG5]

2/23/20: Shoulders

Seated Dumbbell Shoulder Press:
80’s x 10 reps
90’s x 10 reps
100’s x 8 reps

Seated Arnold Press:
45’s x 10 reps
45’s x 10 reps
45’s x 10 reps

Seated Barbell Press:
95lbs x 15 (Behind The Neck)
95lbs x 10 (Alternating)
95lbs x 10 (Regular)

Front Raise:
40lbs x 12 overhand barbell
30lbs x 12 underhand EZ bar
20lbs x 10 dumbbells
45lb plate x 10 reps
25lb plate x 10 reps

Dumbbell Lateral Raises:
4 sets of 10-12 reps

Upright Row: 3 sets of 10 reps
Dumbbell Rear Delt Fly: 4 sets of 10-15 reps
1 set till failure band face pulls
1 set till failure band pull-parts

[MG5]

2/26/20: Back & Biceps

Barbell Row:
225lbs x 3 reps
255lbs x 3 reps
285lbs x 3 reps
315lbs x 10 reps
225lbs x 10 reps
135lbs x 10 reps

Single-Arm Lat Pulldown: (Neutral Grip)
3 sets of 10-12 reps with 55lbs

Seated Cable Row: 3 sets of 12 reps with 100lbs

Cable Lat Pullover with Rope : 3 sets of 10-15 reps

Cable Shrug: 3 sets of 10-15 reps
Cable Curl (Rope): 3 sets of 15-20 reps

[MG5]

2/28/20: Legs

Barbell Back Squat:
395lbs for 5 sets of 3 reps

Barbell Romanian Deadlift:
225lbs x 6 reps
255lbs x 6 reps
275lbs x 8 reps

Seated Leg Curl:
150lbs for 3 sets of 10 reps

Leg Extensions:
110lbs x 12 reps
115lbs x 12 reps
120lbs x 12 reps
125lbs x 12 reps

Bulgarian Split Squats: 45lb kettlebell for 3 sets of 10-12 reps

Seated Calf Raise: 3 sets of 12 reps with 70lbs

[MG5]

2/28/20: Arms

Seated Tricep Press Machine:
190lbs x 12 reps
210lbs x 10 reps
230lbs x 12 reps
230lbs x 12 reps
Dropset to 110lbs x 15 reps

Incline EZ Bar Skullcrushers:
90lbs for 3 sets of 12 reps
4th set dropset to 40lbs x 15 reps

Tricep Pushdown w/ Rope: 5 sets of 10-15 reps, last set dropset

Cable Hammer Curl with Rope: 4 sets of 10-15 reps, last set dropset

Dumbbell Curl: 25’s for 3 sets of 8 reps, 4 sets dropsets to 15’s x 10 reps

Barbell Curl: 3 sets of 15 reps with 40lbs
Barbell Wrist Curl: 3 sets of 10-15 reps

[MG5]

3/1/2020: Shoulders

Seated Dumbbell Shoulder Press:
85’s for 3 sets of 10 reps - volume PR

Seated Arnold Press: 40’s for 3 sets of 10 reps
Single-Arm Dumbbell Shoulder Press: 3 sets of 10-12 reps

Front Raise: 4 sets of 10 reps

Dumbbell Lateral Raise: 4 sets of 10-15 reps
Wide Grip Row Rear Delt: 3 sets of 10-15 reps
Seated Rear Delt Fly Machine: 3 sets of 10-15 reps
Rear Delt Raise (Smith Machine): 3 sets of 10-15 reps

[MG5]

3/2/20: Legs

Barbell Romanian Deadlift:
315lbs x 10 reps
335lbs x 10 reps
365lbs x 10 reps - PR

Leg Extensions: 150lbs for 3 sets of 15 reps
Dumbbell Stiff Leg Deadlift: 40’s for 3 sets of 15 reps

Single-Leg Leg Extension:
50lbs x 15 reps
55lbs x 15 reps
55lbs x 12-15 reps

Standing Calf Raises: 3 sets of 10-20 reps

[MG5]

3/3/20: Chest

Incline Dumbbell Bench Press:
105lbs for 3 sets of 12 reps
4th set dropset to 50’s x 10 reps
(volume PR with the 105’s

Neutral Grip Flat Dumbbell Bench Press:
75lb dumbbells x 12 reps
75lb dumbbells x 12 reps
75lb dumbbells x 12 reps
Dropset to 35’s x 8 reps

Seated Cable Fly: 3 sets of 10-15 reps

Seated Neutral Grip Press Machine: 130lbs for 3 sets of 10-12 reps

Incline Dumbbell Fly: 3 sets of 10 reps with 30lbs

[MG5]

3/4/2020: Back & Biceps

Lat Pulldown:
180lbs x 10 reps
190lbs x 10 reps
200lbs x 7 reps + 3 partials
Dropset to 120lbs x 12 reps

Seated Cable Row:
140lbs x 10 reps
160lbs x 10 reps
180lbs x 10 reps
Dropset to 100lbs x 10 reps

Cable Pullover with Rope: 3 sets of 12-15 reps
Standing Hammer Strength Row (Plates):
90lbs per side x 15 reps
135lbs per side x 12 reps
180lbs x 5 reps

Dumbbell Shrug: 3 sets of 10-12 reps with 130lb dumbbells

Alternating Dumbbell Hammer Curl:
45’s for 3 sets of 8 reps

EZ Bar Curl: 2 sets of 12 reps with 50lbs

[MG5]

3/5/20: Shoulders & Triceps

Seated Dumbbell Shoulder Press:
90’s for 3 sets of 8 reps
4th set dropset to 45’s x 12 reps

Standing Alternating Overhead Press: (Behind The Neck and Front)
95lbs for 3 sets of 10 reps

Seated Cable Overhead Press: 3 sets of 12-15 reps

Dumbbell Lateral Raises: 4 sets of 10-12 reps
5th set x 10 reps

Seated Dumbbell Rear Delt Fly: 3 sets of 10-15 reps

Face Pulls: (Dual Handles) 3 sets of 10-15 reps

Cable Upright Row: (Dual Handles) 3 sets of 10-15 reps

Tricep Pushdown:
5 sets of 10-15 reps (rope)

[MG5]

3/7/20: Legs

Barbell Back Squats:
405lbs for 3 sets of 5 reps
(Volume PR with that weight)

Leg Extension:
170lbs x 12 reps
175lbs x 12 reps
175lbs x 12 reps

Lying Leg Curl:
95lbs x 12 reps
100lbs x 12 reps
105lbs x 12 reps

Leg Press:
270lbs x 25 reps
360lbs x 20 reps
450lbs x 15 reps
540lbs x 12 reps
630lbs x 10 reps

Standing Calf Raise Machine:
150lbs x 15 reps
170lbs x 15 reps
190lbs x 12 reps
190lbs x 10 reps

[MG5]

3/8/20: Chest

Flat Barbell Bench Press: 285lbs for 4 sets of 8 reps (volume PR with that weight)

Incline Dumbbell Bench Press: 90’s for 3 sets of 12 reps

Cable Fly: 4 sets of 12-15 reps
Seated Cheat Press Machine: 4 sets of 10-15 reps

Seated Cable Fly Machine:
90lbs x 12 reps
Dropset to 80lbs x 10 reps
Dropset to 70lbs x 8 reps

[MG5]

3/9/20: Back & Biceps

One-Arm Dumbbell Row:
120’s for 3 sets of 12 reps
(volume PR with that weight)

Lat Pulldown:
160lbs x 12 reps
160lbs x 11 reps
160lbs x 8-10 reps

Seated Cable Row:
160lbs x 12 reps
160lbs x 12 reps
160lbs x 7 reps

Cable Lat Pullover (Rope): 3 sets of 10-15 reps

Seated Dumbbell Shrugs: 3 sets of 10 reps
with 140’s

EZ Bar Curl: 60lbs for 3 sets of 10 reps

Dumbbell Hammer Curl: (curling with both arms at the same time) 25’s for 2 sets x 12 and 10 reps

[MG5]

3/11/20: Shoulders & Triceps

Seated Dumbbell Shoulder Press:
95’s for 3 sets of 6 reps (volume PR with that weight)
Dropset to 45’s x 12 reps

Standing Overhead Barbell Press - Alternating Pressing Front & Behind Neck:
90lbs x 12 reps
100lbs x 12 reps
100lbs x 12 reps
Dropset to 50lbs x 8 reps

Seated DB Front Raise: 2 sets of 12 reps (20lb dumbbells, both arms same time)

Dumbbell Lateral Raises: 4 sets of 10-15 reps with 20’s
Seated Dumbbell Rear Delt Fly: 3 sets of 10-15 reps

Standing Cable Rear Delt Fly: 3 sets of 10-12 reps
Cable Upright Row: 3 sets of 10-15 reps
Tricep Pushdown with Rope: 4 sets of 10-20 reps

[MG5]

3/12/20: Legs & Abs

Sumo Deadlift:
405lbs for 3 sets of 5 reps

Barbell Stiff Leg Deadlift:
225lbs x 8
235lbs x 8
245lbs x 8

Leg Extension: 175lbs for 4 sets of 12 reps, 5th set dropset to 70lbs x 10 reps

Kettlebell Bulgarian Split Squats: 45lbs for 2 sets of 8 reps

Standing Calf Raise Machine: 3 sets of 10 reps with 150lbs

Roman Chair Leg Raise: 3 sets of 10 reps

[MG5]

3/12/20: Back & Biceps

Lat Pulldown:
180lbs front 3 sets of 10 reps (Volume PR with that weight)

Seated Cable Row:
180lbs for 3 sets of 8 reps

Cable Pullover with Rope: 3 sets of 12 reps

Underhand EZ Bar Row:
60lb EZ bar x 12 reps
70lb EZ bar x 12 reps
70lb EZ bar x 12 reps

EZ Bar Curl: 3 sets of 12 reps with 60lb EZ bar

Dumbbell Hammer Curls: 2 sets of 12 with 25lb dumbbells (both arms same time)